Equipment and exercises › Selkälihakset › Dumbbell Shrug

Dumbbell Shrug

What is this machine?

Dumbbell Shrug on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Selkälihakset.

The exercise suits a beginner: the range of motion is guided and you can start light.

An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.

Key facts

Primary muscleSelkälihakset

Secondary muscles–

Equipmentvapaat painot

Movement patternpull

Difficultyeasy

Video📱 Luio

Instructions and video are in the app

This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.

Open in the app

⚠️ Most common mistake: Rolling the shoulders forward or backward, which adds joint strain without making the lift more effective. Bending the elbows during the lift, which turns the shrug into a partial pull and reduces trap work. Bouncing into the bottom of each rep, losing tension and bypassing the trap stretch. Going too heavy and barely moving the dumbbells, which leaves the traps under-stimulated.

💪 Where you should feel it: Mainly in the Selkälihakset.